The B Group nutrients include vitamin B12, niacin, riboflavin, biotin, folates (folic acid) and many others. Lets begin with vitamin B12.
It's well known that women who don't get enough B12 may have a higher risk of giving birth to a child with a potentially disabling or fatal birth defect.
Recent studies show that women with B12 deficiency in early pregnancy are up to 5 times more likely to have a baby with neural tube defects (NTD), such as Spina Bifida, compared to women with high levels of B12.
Many people know that B12 is one of the essential B group vitamins for the functioning of the nervous system, proper formation of red blood cells, proper cell division and growth, manufacture of DNA, formation of fatty insulation surrounding nerve cells, healthy memory and concentration. So to reduce your risk of having B12 deficiency and to protect your baby from certain birth defects, make sure you are eating plenty of healthy B12-rich foods.
The nutrient B12 is found in meat, chicken, milk, eggs, and other foods such as fortified nutritional yeast. Vegans and vegetarians are most susceptible to B12 deficiency. Vegetarian sources of this nutrient include fortified breakfast cereals, non-dairy milks, meat substitutes and molasses.
Use Nutritional yeast that contains huge amounts of the B Group nutrients: (Thiamine, Riboflavin, Niacin, B6, and B12). Check before you buy, that it is fortified with B12, as I believe some aren’t. This way you can increase your daily intake of most of the B Group vitamins. See how many different ways you can use nutritional yeast. it's delicious on sprinkled on soup or salads.
Want to know more about what a balanced, healthy pregnancy diet includes? Go to
Healthy Diet page.